SHALABH ASANA
Lie down on your stomach; rest your chin on your down turned hands. Your spine should be straight. Forehead should be relaxed. In this position, take a deep breath and while inhaling, raise your right leg straight as easily as you can .Hold it in this position while holding the breath .Now bring the leg down, slowly exhaling at the same speed.
Repeat the same with the left leg. And after that do this with both legs. Repeat 10 times with each leg and 5 times with both legs.
Purpose-
To strengthen lumbar region.
Coordination of disc and vertebrae.
To bring the navel in alignment.
Checkpoint
While lifting the leg there should be a strain in the navel region .At this point keep inhaling slowly in tandem with the speed of the leg that is being lifted.
At that moment breath should feel normal .If you have an acute back problem then don’t do this exercise with both legs for some time.
Do not turn your neck side ways during exercise.
Repetition: repeat 10 times.

Naukasana
Lie flat on the stomach. Taking 2-3 deep breaths, stretch out both your hands in front of your head. Neck and face should be relaxed and no strain should be visible.
Inhale and now raise both hands and both legs. Raise head and chest region also. The complete body weight should be on your stomach and the body should look like a boat.
Keeping the breathing normal, hold this position for a few seconds and while exhaling come back to the original posture i.e. lying flat on the stomach and head resting on the side. Repeat this asana five times.
CHECKPOINT:
People with cervical or hypertension should consult a yoga expert before doing this asana.
There should be no tension on the face and the forehead while doing it.
Before starting the asana, the stomach should be empty.
Purpose:
Spine related disease, be it of lumbar region or, cervical region can be easily
overcome. Thus, this is beneficial in cervical spondylitis.
It helps in the blood circulation and excretion of toxins.
It activates the navel region, which helps in curing gastric problems.
Bhujang ASANA (Cobra Pose)
Technique-Saturday, 08 November 2008
This is one of the best asanas and prevents a lot of diseases. This is especially a panacea for an injured spine and all spinal problems.
Lie on the stomach with your legs together or a little apart. The chin should touch the ground, and each palm should be in front of each shoulder, the hands pressing down. As you inhale, slowly raise your upper portion of the body, just like a snake. Hold this position for a second holding the breath and then slowly return to your original position and exhale breath.
CHECKPOINT:
Do not hold your breath for more than a second. Keep the elbow straight and roll the shoulders back, Tilt the head back slightly and look up. Stay in this pose for 10 to 20 seconds. After you have practiced for several days and are able to do this comfortably, you can increase the time for holding the pose.
You should be able to feel some stress on your spine, upper stomach and diaphragm.
If any body has had surgery in the lumbar region, he/she should do this exercise with the legs apart.
Target muscle: upper stomach and hip muscles should be tightened while going up.
RESULT:
For slip disc, patients this is the best remedy.
It strengthens the lumbar region by increasing blood circulation and balances digestion and excretion. This activates our liver and kidneys.
Diaphragm gets strengthened. It brings our breath into balance, thus decreasing stress.
The pituitary gland secretions are regulated. Problems related to menstruation and other gynaecological problems are also cured.
Repetition: Repeat 10 times.